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ilikeDC
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233 Lbs.
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6'4"
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ilikeDC

LAST ENTRY

Everything now on will be posted in my workout log journal (on the forum). I feel I can get more feedback and a few less lurkers that way and hopefully make some good connections with people. Its been great on BodyBlogs, thanks for the support!

5/3/1 Bench Month 2 Week 3, Macros and Today

Feeling pretty awesome today. Woke up at 8:30 with about 9 hours of sleep, hit a ton of PR's at the gym, got an A on a paper in one of my most difficult classes, and its beautiful out. Got to eat a bit of extra calories today as it is one of my heavier load days and I'm doing about 300 cals worth of LISS tonight.


Calories:2463 PRO:204 CHO:261 FAT:68


Bench Press


215 x 5 / 230 x 3 / 270 x 3 (PR)


Weighted Dips


BW+85 x 6 (PR) / BW+85 x 5


Decline Bench Press


225 x 6 / 245 x 6

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Biceps, Cardio, & Macros

Felt good this morning and had a pretty great biceps workout. Finally got some more money for my dining money at school so I don't feel guilty using other peoples' money. I'll still only be having one meal at the dining hall along with my night-time sludge. Did some abs and jump-roping tonight for cadrio along with LISS this morning.


Calories:2290 PRO:209 CHO:218 FAT:70


Barbell Curl


65 x 10 / 125 x 6 / 95 x 10


Incline Dumbbell Curl


30's x 10 / 35's x 10


Dumbbell Curl


60's x 6


EZ-Preacher Curl


50 x 15 / 30 x 12


I'm excited to hopefully break some PR's tomorrow on bench day and have some extra calories.

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Biceps, Cardio, & Macros

Felt good this morning and had a pretty great biceps workout. Finally got some more money for my dining money at school so I don't feel guilty using other peoples' money. I'll still only be having one meal at the dining hall along with my night-time sludge. Did some abs and jump-roping tonight for cadrio along with LISS this morning.


Calories:2290 PRO:209 CHO:218 FAT:70


Barbell Curl


65 x 10 / 125 x 6 / 95 x 10


Incline Dumbbell Curl


30's x 10 / 35's x 10


Dumbbell Curl


60's x 6


EZ-Preacher Curl


50 x 15 / 30 x 12


I'm excited to hopefully break some PR's tomorrow on bench day and have some extra calories.

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5/3/1 Squat M2 W3

Today didn't go as planned but I would say still turned out to be successful. I originally planned to go to the gym at 9am but it was closed when I got there and I had plans for my day until 1pm. I then went to the gym around 1 to do my squat workout and did pretty well without being in my optimal training state.


Calories:2090 PRO:201 CHO:177 FAT:75


Squats


250 x 5 / 285 x 3 / 320 x 3 (PR)


Glute-Ham Raise


BW + 45 x 10 x 10


Good Morning


95 x 8 / 135 x 8 / 135 x 8


My eating was pretty good today and I hope I can manage to hold out until after the end of classes without ever going over maintenance. Going to the gym tonight to do some jump-rope and LISS then will be doing some biceps and more LISS tomorrow morning.

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5/3/1 Military Press M2 W2 (Yesterday)

I did military press 5/3/1 before my lacrosse game yesterday and had a pretty good workout. Just woke up to do Squats but the gym was closed until noon, which is total bullsh*t because a college gym that is never staffed anyways should be open 24 hours in my opinion..


Calories:2246 PRO:220 CHO:178 FAT:74


Military Press


150 x 3 / 155 x 3 / 165 x 8


Arnold Press


85 x 4 / 80 x 6


Superset:Dumbbell Laterals


30 x 12 x 12 x 12


Upright One-Arm Dumbbell Rows


40 x 8 x 8 x 8


Superset: Rear Delt Dumbbell Laterals


20 x 12 x 12 x 12


Rear-Delt Dumbbell Row


50 x 8 x 8 x 8

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Cardio / Bodyweight / Abs / Macros

Had a great workout this morning stating out with some bodyweight stuff. Did a superset of 5 close-grip chin ups, 5 dips (leaning as far forward as possible), and then 10 triangle pushups (leaning as far forward as possible). This was an incredibley difficult bodyweight workout and I did it for 5 cycles, which I will continue to try to improve on every Friday. Followed that up with some jump roping and did 20 cycles of my normal workout. Then did 15 minutes LISS and burned about 175 calories. My Cheat meal tonight was great and I don't plan on having one for a while until I get some more ridiculous cravings. Went to IHOP and had 4 cheesecake pancakes, 3 buttermilks, and a waffle and it definitely killed my craving and after all the cardio I did today, I probably ended up at my normal -500 deficit.


Macros: Calories:2682 PRO:150 CHO:345 FAT:78

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RPT Rack Pulls and Macros

Decided I'll be cycling rack pulls, deficit deadlifts, and conventional deadlifts in order to up my max. Also decided I've been losing a weight a bit too fast and will be having more calories (~2500) on my heavier workout days (Bench, Deadlift, Military Press, Squat) in order to hopefully retain more muscle especially with how much cardio I do. I'm hitting up Ihop tomorrow but will still try to keep the calories as low as possible (I've been craving real pancakes forever).


Macros: Calories:2480 PRO:207 CHO:251 FAT:76


Rack Pull


135 x 3 / 225 x 3 / 315 x 3 / 495 x 2 / 405 x 5


Weighted Chin-Ups


BW+50 x 6 / BW+50 x 5


Rack Chins


2 plates + 25 x 6 / 2 plates + 25 x 6


No cardio today as I had something to do tonight and couldn't get to the gym. Doing my normal early wake-up tomorrow to do some bodyweight stuff, abs, and cardio (jump roping and LISS).

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Triceps, Macros and Today

Woke up at 6:20 to get tp the gym to have a nice triceps workout followed by jumping rope after for about 20 minutes. The way I have been jumping rope is by doing a cycle of 2 feet at a time, 2 hops on each foot at a time, then 1 hop per foot for 25-40 cycles. It is one hell of a workout and I really do enjoy it. I had my usual day of eating too.


Macros: Calories:2090 PRO:199g CHO:201g FAT:60g


JM Press


135 x 12 x 12


French Extension


60 x 12 / 80 x 12 / 80 x 12


1-Arm Extension


60 x 10 / 50 x 8 / 40 x 8 / 30 x 8


I'll be headed to the gym in a little while again to do some more abs, jump rope, and LISS.

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5/3/1 Bench Month 2 Week 2, Macros and Today

My workout this morning went great and I hit a PR on bench. I had a good day of eating and because of the low amount of money I have left on my meal plan, I'll be having 12 oz. of chicken breast with a nutella and jelly sandwich for post workout then 3 scoops whey with nutella and peanut butter along with 2 pop tarts for my nighttime meal. This fits my macros pretty well and allows me to have a few calories open just incase I want to have something extra.


Macros: Calories:2036 PRO:195g CHO:186g FAT:55g


Bench Press


230 x 3 / 240 x 3 / 255 x 6


Weighted Dips


BW + 80 x 6 / BW + 80 x 5


Incline Barbell Press


185 x 8 / 195 x 7


I'm heading to the gym tonight to do some abs and jump roping for cardio. I'm anxiously awaiting the end of my cut to see how far I can progress.

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Biceps & Macros

Trained biceps this morning fasted while jumping rope between sets and about 10 minutes extra after. I am really beginning to get better at jumping rope and find it to be a bit addicting almost. I had a really good workout and a good day of eating to try to make up for the big cheat day yesterday.


Macos: Calories:2050 PRO:195g CHO:18g FAT:55g


Dumbbell Preacher Curl


30 x 12 x 10 x 10


Barbell Curl


115 x 8 x 8 x 8


Seated Dumbbell Curl


30's x 12 x 12 x 11


I'm pumped for Bench day tomorow and I can't wait to get back into the swing of things at school so everything falls into place (or close to it).

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Deadlift from Thursday

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5/3/1 Squat M2 W2 & Today

So although today was a major cheat day, I feel it wil allow me to focus on the last month or so of cutting and then a maintenance phase. My squat workout went very well and I believe I set a PR on squats. Probably could've gotten even 1 or 2 more but didn't have a spotter once again. I didn't have time to do any jump-roping today because of family being here and what not but I will definitely make up for it tomorrow between sets of biceps and even more when I am done.


Squats


270 x 3 / 285 x 3 / 300 x 5


Good Mornings


95 x 6 / 155 x 6 / 205 x 5 / 135 x 8 / 135 x 8

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5/3/1 Military Press M2 W1 (Yesterday)

Had a great workout yesterday jumping rope between each set of shoulders. I won't be able to do that today because legs is a bit more demanding and I'm going even heavier today. Spent all day moving yesterday so I only had one large meal that was around 2000 calories but it held me all the way until this morning. Although I have been enjoying not eating very cleanly lately, I miss eating cleanly but I am only offered this food very few times a year. My diet will return to normal after tomorrow and I'll have about a month left of trying to cut (hopefully). Tried some stuff I saw Jim Cordova do for assistance work.


Military Press


140 x 5 / 150 x 5 / 155 x 10 (PR)


Dumbbell Laterals (strict)


20's x 12 x 12 x 12


-superset


One-Arm Dumbbell Upright Row


30 x 10 x 10 x 10


Rear Delt Dumbbell Flye


20's x 12 x 12 x 12


-superset-


Rear Delt Dumbbell Row


30's x 12 x 12 x 12


I'll definitely be doing these movements for shoulders for now on as I got a better pump than ever before. Hopefully I have a nice squat workout today although I have had some Easter candy and a pretty big breakfast whichi I'm not used to.

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Today & Refeed Macros

Had a bit of an unexpected refeed tonight although I burned a ton of calories today doing about an hour of HIIT with jumping rope and abs. Most likely ended around or below maintenance but I think my body definitely needed a refeed anyways. It was unplanned because I ate what I normally would have and left about 600 calories for dinner as usual but my parents ended up wanting to go out to eat and I decided it was a good idea to have a big meal.


Macros: Calories:3458 PRO:238g CHO:411g FAT:104


Do I feel guilty? Yes. But tomorrow I'll probably end up having just one large meal after I do 5/3/1 Military Press and then jump rope which will make up for today. Then will most likely attempt to eat around maintenance on Easter.

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